The Ultimate Hypertrophy Program

Natural bodybuilders, whether they are amateurs or pros, cannot train the same way as doped bodybuilders. What are the differences between natural and doped in training? Difference # 1: I’ll start by reminding you that the muscle building process is about balancing training and recovery: • Training is a phase of catabolism, in other words …

Eat eggs every day

Why should you eat eggs every day? Eggs are a treasure for athletes. They contain a lot of proteins (around 14g for 2 eggs), all very digestible and containing all the essential amino acids. Thus they participate in the regeneration of muscles damaged by training. But the interests of eggs don’t stop there! Health benefits …

Nutrition around training

For most bodybuilders, the nutrition plan around training looks like this: • Pre-training: 1 energy drink or / and a protein bar • Intra-training: water or BCAAs • Post-training: a whey shake So clearly, even if it’s better than those who have no plan, your progress, both in muscle mass gain and in fat loss, …

Women’s training and cycle

What are the peculiarities of women and how the training of women must differ from that of men. I also promised you a more detailed article to specifically explain the variations within the menstrual cycle. How does the female cycle work? We all learned in school that our cycle starts on the first day of …

Improve your sleep

Another article on sleep … It is true that there are more and more publications that attempt to explain how to sleep better. And yet, I find that the advice that is given most of the time is basic and is not written by people who have already experienced sleep disorders such as chronic insomnia: …

When and why to do cardio?

There is still a lot of debate about the right time for cardiovascular training. Before the weight training session, after, or during a separate, dedicated session? How long, at what intensity and for what purpose? Let’s go through the different possibilities point by point. Doing a long cardio session before a resistance training session is …

Acid-base balance: irrelevant for nutrition

A while back, a subscriber was wondering about my article about acid-base balance (which I deleted and replaced with this more comprehensive one). He tells me that he has read the book Paleo Nutrition by Julien Venesson (which I read a few years ago by the way), in which the author explains to us that …

The importance of vitamin D

Vitamin D has an essential role for health. Indeed, it helps maintain bone strength and cardiovascular health, and prevents certain autoimmune diseases. Being deficient in vitamin D can lead to a great loss of energy, nervousness, migraines and even depression. Over 80% of French people are deficient in this vitamin despite its importance. We will …

Hormones and bodybuilding

Our body composition: two big mistakes Mistake # 1 : our weight / body fat rate is regulated according to the calories that we eat Mistake # 2 : Our results are limited by our genetics. We can classify the different types of genetics by morphotypes: ectomorph, endomorph or mesomorph. Both of these claims are …

Shoulder training

Shoulder training is important if you want an athletic physique. ANATOMY There are three different portions: the anterior (front of the shoulders), lateral and posterior (back of the shoulders) bundles. The shoulder allows movement: abduction of the arm (during lateral elevations for example) of adduction (movement performed during the negative phase of lateral elevations) antepulsion …